This is another in a series of articles intended to expose our readers to pertinent information regarding their fitness efforts. It is produced mainly on the basis of research done by Rodriguez “Rodja” Constantine, who’s a Fitness Consultant, the owner of REPTS (Registered Exercise Professionals & Therapists).
DO YOU KNOW YOUR WORKOUT INTENSITY?
Is your workout usually pretty intense? What’s the intensity of your typical gym session?
No, we’re not repeating ourselves. The first question is subjective: We’re asking if your gym regimen hits your goals and leaves you feeling accomplished. However, the second question calls for a quantitative answer.
Measuring Intensity
The intensity measurement of a workout comprises these parts:
• Repetitions or “reps” refers to the number of times you perform a complete movement (i.e., one squat).
• Sets are a series of reps you perform consecutively.
• Load or magnitude is the amount of resistance for an exercise, typically measured by weight. Once you chart your one-rep max weight (1RM), you can then choose a percentage of that weight as your starting amount for a particular exercise.
• Exercise density is measured by either your amount of activity in a specified time period (i.e., sets per hour), or the intervals between those sets. (The smaller the interval, the greater the exercise density).
Dialing Intensity Up or Down: What’s Your Goal?
So how many reps and sets will you perform? What amount of weight will you use? How long will you rest between sets? Your fitness goals determine the answers.
Here are some general guidelines on how to choose the right intensity for three basic fitness goals. Notice how changing even one of these components can impact the result:
Feel the Power
Reps: 5-8; Sets: 3; Percentage of one-rep max (1RM): 65-75%; Rest period: 45-60 seconds
Gain Strength
Reps: 8-12; Sets: 3; Percentage of 1RM: 65-75%; Rest period: 60-90 seconds
Build Endurance
Reps: 12-15 or more; Sets: 1-3; Percentage of 1RM: 65%; Rest period: 45-60 seconds
Here’s a great example of varying intensity in practice: Matt and Lisa are two lifters doing their thing side by side at the gym. Each is benching 150 pounds. However, if Lisa has recorded a 400-pound one one-rep max (1RM) and Matt has charted a 200-pound 1RM, guess who is having a higher-intensity workout? That’s right, it’s Matt. But he can’t slack off. As his muscles learn to master that 150 pounds, the intensity of the weight–and the effectiveness of his workout–will decrease over time.
As we move into 2017, think about how you might pump up your workout intensity to achieve better results. “Less effort, greater rewrd could become your mantra for the new year.
Keeping on your fitness game–with or without a personal trainer– is easier than ever with Repts4Life workouts. here’s a fitness programme to help you shed unwanted pounds, trim excess body fat, and sculpt a lean body. Personalized programmes are also available for a nominal fee. In the meantime, take advantage of our ongoing special: GET FREE GYM MEMBERSHIP, FREE CLASSES, A FREE DIET, 20% OFF YOUR MONTLHY RENEWAL FEE, COMMISSIONS FOR SUCCESSFUL REFERRALS AND, SPECIAL REWARDS FROM REPTS AND OTHER BUSINESSES. Simply sign-up for any fast track group personal training package within one week of liking and sharing our facebook page/cover photo/videos etc at facebook.com/repts.fitness. FAST TRACK PACKAGES START AT $150. NON FAST TRACK PACKAGES START AS LOW AS LOW AS $65 MONTHLY. RETURNING MEMBERS PAY NO REGISTRATION. Gift Certificates & FREE Trial Sessions are available! For more info call 722-3763.
REPTS ( Registered Exercise Professionals & Therapists) is a Personal Training Studio located on the Gros Islet High Way in Rodney Bay (opposite RJ Clarke). REPTS offers all inclusive upgradeable fitness packages (Personal and small Group Training, Body Analysis, Nutrition Counselling and Planning, FREE Gym Membership, Classes and etc.) for one affordable monthly fee. Rodja also designs long term fitness plans and short term workout routines for use at home, your current gym, or when travelling. Skype Training is also available for those who live abroad or travel too frequently to maintain a consistent training programme at home. Call 758-722-3763 for details and to schedule a FREE consultation and trial session. You can also visit repts online at reptsfitness.com or on facebook at facebook.com/repts.fitness, or tune in to GymVybe with Rodja nad Superman HD every Tuesday at 8:30 a.m. on Vybe Radio 92.9 & 100.9 FM or Live via repts’s Facebook page.
